Swim
  • 41m 55s
  • 2658.00 yards
  • 01m 35s /100 yards

OWS at Rocky Pond to starts off the day. Really focused on relaxing out there and felt good.

Bike
  • 3h 54m 38s
  • 64.73 miles
  • 16.55 Mi/hr

Yup, the speed I have listed is right. Had some super steep climbs and windy ride today. We went on a lot of back roads that weren't in very good condition so couldn't make up much time on the downhills.

Avg Power: 198
Avg Cadence: 72
Total Ascent: 3648 ft

Run
  • 1h 00m 01s
  • 6.84 miles
  • 08m 46s /Mi

ROTB. Tough run on a very technical trail up a hill/mountain. Felt really good out there.

Swim
  • 1h 38m 21s
  • 3600.00 yards
  • -----

500 easy
600 pull (1 min)
3 x 150 (30 sec)
400 pull (45 sec)
8 x 100 (20 sec)
4 x 100 kick
4 x 75 (20 sec)
2 x 100 (20 sec)
250 easy

Didn't get nearly as much distance in as normal, but really had a great day in the pool. My new friend Doug worked with me a few things that don't agree with the style I teach, however, they worked very well and I think he's made me a believer.

Run
  • 56m 46s
  • 7.55 miles
  • 08m 01s /Mi

Track workout. Grabbed the wrong HR monitor so no HR data.

WU: 1.5 miles easy

Main: 3 x 1 mile (.5 recovery) all out so wasn't going for even splits

Mile 1: 5:35
Mile 2: 5:49
Mile 3: 6:02

CD: 1.55 miles

Swim
  • 31m 54s
  • 2077.00 yards
  • 01m 32s /100 yards

Open water swim with Warren at Rocky Pond. Felt quite tired out there and didn't hydrate as well as I normally do after the hard run this morning.

Bike #1
  • 1h 07m 16s
  • 23.72 miles
  • 21.16 Mi/hr

Very hot and muggy day, but had to give the new fit a ride after work. It was definitely a little different, but I really liked it.

Avg Power: 238
Avg Cadence: 84

Bike #2
  • 20m
  • 5.00 miles
  • -----

Did a bike fit at FitWerx today. It went extremely well and we made some great adjustments. The time is obviously an estimate, but the whole process did take a little over 3 hours.

Run
  • 05m
  • 0.61 miles
  • 08m 12s /Mi

RTOB

Bike
  • 1h 00m 26s
  • 20.92 miles
  • 20.77 Mi/hr

Little bit of a frustrating morning, but did get an ok ride in, but had some issues with my front brakes.

Avg Power: 239
Avg Cadence: 80

Run
  • 10m 52s
  • 1.31 miles
  • 08m 18s /Mi

ROTB, thinking about form a lot.

Sport
  • Yoga
  • 1h 00m

Swim
  • 1h 13m 42s
  • 3500.00 yards
  • -----

300 easy
100 kick
100 easy
100 kick
100 easy
[100 easy (1 min), 4x50(15 sec/5sec]x6
20 x 25 (easy/fast, 10 sec)
300 drill, 100 of FT, Catch up, and pull
200 CD

Bike #1
  • 15m 33s
  • 4.30 miles
  • 16.59 Mi/hr

Warm up for bike

Run #1
  • 08m 13s
  • 1.15 miles
  • 07m 08s /Mi

Warm up for race

Swim
  • 22m 24s
  • 1408.00 yards
  • 01m 35s /100 yards
Bike #2
  • 1h 08m 50s
  • 26.30 miles
  • 22.92 Mi/hr
Run #2
  • 41m 37s
  • 6.20 miles
  • 06m 43s /Mi

PeakTriCoaching's Training Log


 September 2010 
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